weight loss concept

Can You Lose 9 Pounds In 4 Days?


Can you lose 9 pounds in 4 days?

It is not possible to lose 9 pounds in 4 months. Losing this weight in 4 days is not recommended and may be dangerous for some people.


It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 31,500 to lose 9 pounds. In 4 days, this comes down to a daily calorie deficit of 7,875. An unrealistic number for most people.


It is impossible to achieve this even with diet changes and exercise. Most experts recommend a moderate calorie reduction of at least 500. Although this is enough to help you lose weight, it is not enough to lose 9 pounds in 4 days. You still have an extra 7,375 calories to burn with exercise.


Exercising at the correct duration and intensity can help you lose weight. A 185-pound person, for example, burns approximately  252-calories in 30 minutes while swimming. This person would have to maintain this workout for at least 15 hours to burn enough calories to lose 9 pounds in 4 days. An unrealistic task for most people.


It is much more than what experts recommend you spend exercising. Also, exercising this long is not recommended and is unsafe for most people.


Allow yourself enough time to lose 9 pounds. It’s better for your health. Also, it increases the likelihood that you keep it off for good.

woman measuring waist with measuring tape

How long to lose 9 pounds?

It takes about 4.5¬† – 9 weeks to lose 9 pounds. It is a safe and healthy amount of time to lose 9 pounds for most people. It’s also what the CDC (center for disease control and prevention) recommends for most people.


With a daily calorie deficit of 500, expect to lose 9 pounds in 9 weeks. Double it to a daily calorie deficit of 1000 to lose 9 pounds in 4.5 weeks. You can achieve this by exercising more often and eating less.


Diet changes such as cutting out junk food can help you reduce your calories. These are high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite. These include foods such as; cookies, cakes, pastries, fried foods, alcohol, and ultra-processed snacks.


Eliminate them from your diet to lose 9 pounds.


Instead, focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more vegetables, complex carbs, protein, or fiber. These foods are a must-have when trying to lose weight as they keep you full for longer.


Start your day with high-fiber oatmeal or protein-rich eggs, and you’ll notice a reduced appetite throughout the day. Lean meats, tofu, legumes, tempeh, poultry, or fish are high-protein foods you can easily incorporate into your diet.


Enjoy some beans, lentils, or peas for lunch or dinner. These foods are just as filling and are a great alternative for anyone looking to eat healthy on a budget.

woman holding resistance band - exercise

Exercise to lose weight.

It is recommended that healthy adults spend at least 250 minutes exercising weekly. A good workout routine for weight loss includes cardio and weight training exercises.


Cardio exercises such as; swimming, running, rowing, and cycling help burn calories fast. Weight training exercises such as; squats, deadlifts, and lunges help build muscle and boost your metabolism. Alternate between these workouts for best results.


Start slow and build momentum as you go to avoid getting overwhelmed. If you hate running, start with light walking exercises or cycling instead.


If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete and are just as effective at burning fat.


Can you lose 9 pounds in 4 days? Conclusion

Losing 9 pounds in 4 days is not possible. It is much more than what experts recommend you lose in 4 days and is unsafe.